Spinach, Jalapeno, and Sun-dried Tomato Egg White Sandwich

Ingredients

• Pam cooking spray

  Oil, original

  2 spray , about 1/3 second or 0.6g

• Jalapeno peppers

  Raw

  1 pepper or 14g

• Sun-dried tomatoes

  4 piece or 8g

• Spinach

  Raw

  2 cup or 60g

• Egg white

  Raw, fresh eggs

  6 tbsp or 91g

• Salt

  Table

  1 dash or 0.4g

• Pepper

  Spices, black

  1 dash or 0.1g

• English muffins

  Whole-wheat

  2 muffin or 132g

• Goat cheese

  Soft type

  1 oz or 28g

Directions

1. Coat a medium (10”) non-stick pan with olive oil spray and heat over medium heat.
2. While the pan is heating, finely chop the jalapeno pepper after removing seeds and membranes. Chop the sun-dried tomatoes and set aside.
3. Add spinach to the pan and cook until wilted. Stir in the sun-dried tomatoes and jalapeno, cooking for about 2 minutes.
4. Stir in the egg whites, add salt and pepper to taste, and swirl to coat the pan.
5. Lower the heat, cover loosely, and cook for about 3-4 minutes, until the egg whites are almost set.
6. Toast the English muffins.
7. When the omelet is cooked to your liking, remove from heat, and place the goat cheese in the center.
8. Fold the omelet over the filling and slide onto the toasted English muffin to serve.